Master the Art of Napping Infographic

May 8, 2014

Sleep statistics

48% of American say they are sleep deprived
Still, only 34% nap regularly…
And just 6% or workplaces have a designated nap room5 Naps for all occasions
The power nap 10-20 minutes, best for getting straight back to work.
The NASA nap 26 minutes, proven by scientists to improve pilot performance 34% and alertness by 54%. best for a day you’ll be working after-hours.
The bad nap 30 minutes, cause “sleep inertia”(a sleep hangover) for up to 30 minutes before retorative benefits kick in. Best to avoid, if possible.
The slow-wave sleep nap 60 minutes, helps cognitive memory processing, remembering places, faces, and facts. Best before a big presentation or important meeting.
The full sleep cycle nap 90 minutes, helps creativity, emotional memory, and procedural memory. Best before an impending project deadline or a big text.Ideal nap time
Between 1:00 pm and 4:00 pmIdeal nap position
Slightly upright to avoid deep sleepIdeal nap light
Dim to dark to stimulate melatoninIdeal nap temperature
60-68 degrees Fahrenheit(or 15.6-20 degrees Celsius)Nap accessories
Pencil
Einstein’s trick: hold a pencil while you’re drifting off before a nap-the pencil will drop and wake you up
Coffee
Experts recommend drinking a cup of coffee before you take a power nap for maximum alertness when you wake up. (The caffeine won’t kick in for a good 20 minutes)
Cell phone
Set a loud, but not grating alarm to make sure you wake up in time
Sleep mask
Same rules apply to your nighttime habits-create a dark environment to fall asleep faster